Square Breathing (Extended)

Square breathing is a technique used to calm and focus the breath, body, and mind. My doctor "prescribed" this technique to me to improve sleep and decrease stress. She says, "this causes your body to relax and flip the switch to the parasympathetic nervous system.

Using a pulse ox meter will show your heart rate change; if your heart rate decreases by ten beats after doing a couple of square cycles, you have accomplished your goal and shifted to the rest and digest part of your nervous system." Find a comfortable position, and let's begin.

Transcript

Welcome to this brief meditation where we are going to use a technique some call box breathing,

Some call square breathing.

I'd like to begin just by using the image of a square and we're going to mentally trace it.

You can use your finger in the air on your leg to also trace.

We're just going to trace the left side of the square going up the left side,

Across the top towards the right,

Down the right side of the square,

And across the bottom of the square towards the left.

As we breathe during this time together,

When we trace that left side of the square going up,

That will be our inhale.

Tracing across the top,

We will hold our breath.

Tracing down the right side of the square will be our exhale,

And then tracing across the bottom of the square will be another hold.

The music is going to help guide this process to keep us on track.

You hear the harp is the part where we will hold.

That ascending scale is when we inhale and hold.

Now we will exhale with that descending line until we hold.

All right,

So let's try it.

You can trace if you'd like.

Breathe in,

Two,

Three,

Four,

Hold,

Three,

Four,

And exhale,

Two,

Three,

Four,

And hold,

Two,

Inhale,

Up the left side of the square,

Now hold as we cross the top of the square,

And exhale as we trace downward,

And now across the bottom of the square,

Inhale.

Now let's let the music guide us this time.

Reviews

Love this meditation! The structure, musical cues, the straightforward guidance are superb!

Thank you again Allison, I really appreciate you 💗🌼

I love all Allison's music guided breath work sessions! Please make this one without the introduction (just music) too. Thank you!

Gosh, it’s just too good! I’ve missed seeing the notification that you’ve posted. So wonderful to hear from you and hope you’re well.

This is so good I’d even love to request a “no intro and extended” version of this if you ever get the desire and chance :)